20/10/23
Hike
Note: bit of a hike on Friday. Knee was good during, a bit stiff after but loosened off again in the evening. Pretty sure it’s getting there.
Workout Log
Workout Log
21/10/23
WD
25kg 3x5
WPU
15kg 3x5
Plus Physio exercises
Note: knee is felling much better, worked up to a couple of full one legged squats with no pain. I can tell that the knee is about 85-90% better. It still doesn’t like some positions but it’s nowhere near as bad as it was a week ago.
WD
25kg 3x5
WPU
15kg 3x5
Plus Physio exercises
Note: knee is felling much better, worked up to a couple of full one legged squats with no pain. I can tell that the knee is about 85-90% better. It still doesn’t like some positions but it’s nowhere near as bad as it was a week ago.
Workout Log
22/10/23
LSS Airbike
31 mins
Average HR 133bpm
Max HR 147 bpm
Later that morning
Ramp Rollouts
5th notch 3x5
Note: knee feels pretty good, keen to hear what the physio says tomorrow, hopefully I’ll get cleared to squat and maybe some GHR work. I think skating, skipping and boxing may still be another couple of weeks before I’m good to go there. In the meantime I’ll keep working around things, it’s great that there’s stuff I still can do with no issues.
LSS Airbike
31 mins
Average HR 133bpm
Max HR 147 bpm
Later that morning
Ramp Rollouts
5th notch 3x5
Note: knee feels pretty good, keen to hear what the physio says tomorrow, hopefully I’ll get cleared to squat and maybe some GHR work. I think skating, skipping and boxing may still be another couple of weeks before I’m good to go there. In the meantime I’ll keep working around things, it’s great that there’s stuff I still can do with no issues.
Workout Log
23/10/23
FSQ
78kg 3x5
WD
20kg 3x5
TBDL
135kg 1x5
Hamstring Slider Device
60kg 3x5
Note: physio went well. I can do most things, but still no running, skating or boxing related work, plyometrics etc for another 2 weeks. GHRs are out as well. It was recommended that I start light so I’ve opted to restart the block. TBDL in place of the GHR for now with one working set. No pain at all with any of the lifts. For conditioning I’m pretty much relegated to the Airbike which isn’t necessarily a bad thing. I’ll probably get a dose of power intervals and Apex Airbike this week. Glad to be moving well with a fairly quick turnaround.
FSQ
78kg 3x5
WD
20kg 3x5
TBDL
135kg 1x5
Hamstring Slider Device
60kg 3x5
Note: physio went well. I can do most things, but still no running, skating or boxing related work, plyometrics etc for another 2 weeks. GHRs are out as well. It was recommended that I start light so I’ve opted to restart the block. TBDL in place of the GHR for now with one working set. No pain at all with any of the lifts. For conditioning I’m pretty much relegated to the Airbike which isn’t necessarily a bad thing. I’ll probably get a dose of power intervals and Apex Airbike this week. Glad to be moving well with a fairly quick turnaround.
Workout Log
24/10/23
Airbike Power Intervals
2 mins on
5 mins coast
Repeat
x5
48/44/41/42/42 Cals
Note: I must be getting used to the Airbike as this is the best run I’ve had on power intervals in quite a while. Pretty happy to be getting two 42’s at the end there. Not a bad session at all. Plus the knee feels great. Gotta love satans tricycle lol.
Airbike Power Intervals
2 mins on
5 mins coast
Repeat
x5
48/44/41/42/42 Cals
Note: I must be getting used to the Airbike as this is the best run I’ve had on power intervals in quite a while. Pretty happy to be getting two 42’s at the end there. Not a bad session at all. Plus the knee feels great. Gotta love satans tricycle lol.
Workout Log
25/10/23
FSQ
78kg 3x5
WD
20kg 3x5
WPU
8kg 3x5
FSQ
78kg 3x5
WD
20kg 3x5
WPU
8kg 3x5
Workout Log
27/10/23
FSQ
78kg 3x5
WD
20kg 3x5
Ramp Rollouts
5th notch 3x5
Hamstring Slider Device
60kg 3x5
WPU
8kg 3x5
Note: fun session this afternoon. Everything felt very smooth.
FSQ
78kg 3x5
WD
20kg 3x5
Ramp Rollouts
5th notch 3x5
Hamstring Slider Device
60kg 3x5
WPU
8kg 3x5
Note: fun session this afternoon. Everything felt very smooth.
Workout Log
28/10/23
Apex Airbike
30 seconds on
10 T Handle swings 25kg
90 seconds coast
Repeat
x8
Note: always enjoy a good apex session.
Apex Airbike
30 seconds on
10 T Handle swings 25kg
90 seconds coast
Repeat
x8
Note: always enjoy a good apex session.
Workout Log
29/10/23
Rest Day
Note: pretty relaxed day, bit of mobility work in today. Knee gets another review tomorrow, it’s feeling fairly good, about 90% according to me lol. Will see what the physio says and go from there.
Rest Day
Note: pretty relaxed day, bit of mobility work in today. Knee gets another review tomorrow, it’s feeling fairly good, about 90% according to me lol. Will see what the physio says and go from there.